Mid Morning Munchies setting in? When do you take your protein and why??

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As the clock strikes 11am many of you will be reaching for a mid- morning snack or two, and hopefully this snack will be protein based with a side of carbs to tide you over till lunch. The issue of getting enough protein in your body can be tough, particularly when you’re following a consistent and intense training regime. The side effect of a solid training regime is muscle mass, and the consequence of having more muscle mass is that you need more protein, more regularly to sustain it! So do you do it?

Most athletes will look at their protein routine as 6- 7 opportune times over the day starting with breakfast, right through to bed time. If you consider the average person’s day starts from 7am through to 11pm, that’s a 16 hour block of time to divide your protein into. In order to minimise muscle catabolism (breakdown) you should aim to not deprive your body of a protein source for any longer than 2-3 hours at a time meaning you should aim to consume a protein source at least 5-8 times a day.

A good rule of thumb would be to divide your protein intake between 7am upon waking, followed by 10am, then 1pm, and then more protein at 4pm, next at 7pm, and finally at 10pm right before you go to bed. How much you should consume at each sitting will depend on your requirements, but an average 80kg male should aim to consume around 20-25g protein per serving (about the amount of protein you’d get from one serving of a whey protein shake), that would equate to approx. 1.9- 2g protein per kg bodyweight.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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